McKesson Clinical Reference Systems: Women's Health Advisor 2002.2

What is mental imaging?

This relaxation technique is also called autogenic training. It consists of mental exercises that create feelings of heaviness and warmth in your muscles.

How do I do this exercise?

Sit in a comfortable chair or lie on the floor in a quiet room. Close your eyes. Concentrate on a specific muscle group, then visualize and feel this muscle group relax. Do the exercise for each of the following muscle groups:

• forehead and scalp
• eyes
• nose
• face
• tongue
• jaws
• lips
• neck
• right arm
• left arm
• right leg
• left leg
• back
• chest
• stomach
• buttocks and thighs.

For example, while you visualize and feel the muscles in your forehead and scalp relax, say to yourself, "My forehead and scalp feel heavy, limp, loose, and relaxed."

Do these exercises twice a day. Each exercise session should last 5 to 10 minutes.

Other relaxation methods you may wish to consider are diaphragmatic breathing and progressive muscle relaxation.

This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.